The Ultimate 4 Week Bodyweight Workout Plan (with PDF)

The Ultimate 4 Week Bodyweight Workout Plan is a comprehensive and customizable workout plan. You can do it anytime, anywhere, without any equipment.

If you’re looking for an effective and convenient way to get in shape, you’re in the right place. Whether you’re a beginner or an experienced fitness enthusiast, this workout plan will challenge and inspire you to reach your fitness goals. So let’s get started!

Is Bodyweight workout effective?

Yes, bodyweight workouts can be very effective for building strength, endurance, and flexibility. Research has shown that bodyweight exercises can be just as effective as weightlifting for increasing muscular strength and endurance, as long as the exercises are performed with proper form and intensity. 

Why Bodyweight Workouts?

  1. Convenience: Require no equipment, making them easy to do at home, at the park, or on the go.
  2. Versatility: Bodyweight exercises can be modified in countless ways to target different muscle groups, increase or decrease intensity, and challenge your body in new ways.
  3. Cost-effectiveness: Unlike gym memberships or equipment purchases, bodyweight workouts are completely free.
  4. Accessibility: It can be done by people of all fitness levels, and can be adapted to accommodate injuries or mobility issues.
  5. Fun and challenging: Bodyweight workouts can be fun and engaging, and can provide a sense of accomplishment as you progress through more challenging exercises and routines.

List Of Body Weight Exercises to Help You Get Toned

Bodyweight exercises are a great way to challenge your muscles in new ways and get ripped without any equipment. Here we’ll share with you a list of effective bodyweight exercises that will help you build muscle, burn fat, and stay active.


  1. Push-ups
  2. Plyometric push-ups
  3. Diamond push-ups
  4. Decline push-ups
  5. Incline push-ups
  6. Wide grip push-ups
  7. Hindu push-ups
  8. Clapping push-ups
  9. Dive bomber push-ups
  10. One-arm push-ups


  1. Handstand push-ups
  2. Pike push-ups
  3. Military press
  4. Lateral raise
  5. Front raise
  6. Shoulder press
  7. Wall slides
  8. Arm circles
  9. T-raise
  10. Y-raise


  1. Pull-ups
  2. Chin-ups
  3. Inverted rows
  4. Australian pull-ups
  5. Archer pull-ups
  6. Typewriter pull-ups
  7. L-sit pull-ups
  8. Commando pull-ups
  9. Towel rows
  10. Bodyweight rows


  1. Dips
  2. Triceps push-ups
  3. Diamond push-ups
  4. Close grip push-ups
  5. Bodyweight skull crushers
  6. Pike push-ups
  7. Handstand push-ups
  8. Spiderman push-ups
  9. Clapping push-ups
  10. Burpees


  1. Planks
  2. Side planks
  3. Russian twists
  4. Mountain climbers
  5. Bicycle crunches
  6. V-ups
  7. Flutter kicks
  8. L-sit hold
  9. Dragon flag
  10. Superman hold


  1. Squats
  2. Jump squats
  3. Lunges
  4. Step-ups
  5. Bulgarian split squats
  6. Box jumps
  7. Pistol squats
  8. Hip thrusts
  9. Fire hydrants
  10. Donkey kicks


  1. Squats
  2. Lunges
  3. Step-ups
  4. Jump squats
  5. Bulgarian split squats
  6. Box jumps
  7. Pistol squats
  8. Calf raises
  9. Broad jumps
  10. Skater jumps

Bodyweight Workout Plan to Get Toned

Bodyweight Workout Plan – Week 1

Bodyweight Workout Plan - week 1

Bodyweight Workout Plan – Week 2

Bodyweight Workout Plan - week 2

Bodyweight Workout Plan – Week 3

Bodyweight Workout Plan - week 3

Bodyweight Workout Plan – Week 4

Bodyweight Workout Plan - week 4

4 Week Bodyweight Workout Plan PDF


Yes, bodyweight workouts can be a great way to lose weight when combined with a healthy diet. These workouts can help burn calories and increase muscle mass, which in turn can increase metabolism and aid in weight loss.

The frequency of bodyweight workouts depends on individual goals and fitness level. Beginners may start with 2-3 workouts per week and gradually increase to 4-5 as they become more advanced. It is important to allow for rest and recovery between workouts.

Yes, bodyweight workouts can be a good option for those with joint problems, as they put less stress on the joints than traditional weightlifting exercises. However, it is important to use proper form and avoid exercises that exacerbate joint pain.

Popular Workouts

Try these popular workouts that will help you get in shape:

Build your upper booty. Work your legs and booty from all angles with this 15-minute bodyweight workout. 

Follow the weekly calisthenics workout plan to improve your fitness. All for beginners as well as intermediate programs. 

The Spartacus workout plan can help you improve your physical and mental fitness.



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